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  6. Cranberry bean raw vs. Black turtle bean

Cranberry bean raw vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on the differences between cranberry bean raw and black turtle bean

  • Cranberry bean raw is higher in folate, fiber, selenium, and zinc, yet black turtle bean is higher in iron, copper, vitamin B1, and phosphorus.
  • Black turtle bean covers your daily iron needs 46% more than cranberry bean raw.
  • Cranberry bean raw contains 4 times more selenium than black turtle bean. While cranberry bean raw contains 12.7µg of selenium, black turtle bean contains only 3.2µg.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Beans, black turtle, mature seeds, raw.

Infographic

Cranberry bean raw vs Black turtle bean infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more ZincZinc +65%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +296.9%
Contains more CalciumCalcium +26%
Contains more PotassiumPotassium +12.6%
Contains more IronIron +74%
Contains more CopperCopper +25.9%
Contains more PhosphorusPhosphorus +18.3%
~equal in Magnesium ~160mg
~equal in Manganese ~1mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 4.2% 225% 45% 37% 54% 66% 0% 14% 333%
Contains more FolateFolate +36%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +20.5%
Contains more Vitamin B3Vitamin B3 +34.4%
Contains more Vitamin B5Vitamin B5 +20.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.193mg
~equal in Vitamin B6 ~0.286mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Black turtle bean DV% diff.
Iron 5mg 8.7mg 46%
Folate 604µg 444µg 40%
Fiber 24.7g 15.5g 37%
Copper 0.794mg 1mg 23%
Selenium 12.7µg 3.2µg 17%
Zinc 3.63mg 2.2mg 13%
Vitamin B1 0.747mg 0.9mg 13%
Phosphorus 372mg 440mg 10%
Potassium 1332mg 1500mg 5%
Vitamin K 5.6µg 5%
Protein 23.03g 21.25g 4%
Calcium 127mg 160mg 3%
Manganese 0.92mg 1mg 3%
Vitamin B3 1.455mg 1.955mg 3%
Vitamin B5 0.748mg 0.899mg 3%
Vitamin B2 0.213mg 0.193mg 2%
Vitamin B6 0.309mg 0.286mg 2%
Fats 1.23g 0.9g 1%
Carbs 60.05g 63.25g 1%
Magnesium 156mg 160mg 1%
Vitamin E 0.21mg 1%
Polyunsaturated fat 0.527g 0.387g 1%
Calories 335kcal 339kcal 0%
Protein per 100 calories 6.9g 6.3g N/A
Calories per 10 g protein 145kcal 160kcal N/A
Weight per 100 calories 30g 29g N/A
Net carbs 35.35g 47.75g N/A
Sugar 2.12g N/A
Sodium 6mg 9mg 0%
Saturated fat 0.316g 0.232g 0%
Monounsaturated fat 0.106g 0.078g 0%
Tryptophan 0.273mg 0.252mg 0%
Threonine 0.969mg 0.894mg 0%
Isoleucine 1.017mg 0.938mg 0%
Leucine 1.838mg 1.697mg 0%
Lysine 1.58mg 1.459mg 0%
Methionine 0.346mg 0.32mg 0%
Phenylalanine 1.245mg 1.149mg 0%
Valine 1.205mg 1.112mg 0%
Histidine 0.641mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +36.7%
Contains more WaterWater +12.6%
~equal in Protein ~21.25g
~equal in Carbs ~63.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +35.9%
Contains more Poly. FatPolyunsaturated fat +36.2%
Contains less Sat. FatSaturated fat -26.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.